Summer Shape Up Series: Week 3

Can you believe it? We’re halfway through the Summer Shape Up Series! Have you taken your weekly progress picture yet? You may not see the little changes starting to happen when you look in the mirror or step on the scale. Trust me, they’re there. Taking a picture and comparing it side to side with your Week 1 progress photo will prove it to you!

Now’s not the time to slack off! You’re building strength, seeing new muscles pop, and we’ve only just begun. We have two weeks left to tone, define, and sculpt all the right places. Mmm hmm you know what I’m referring to – thighs, booty, abs, arms – bring on the workouts!

Your Weekly Schedule is below, but don’t forget to check back on Wednesday for your NEW #WorkoutWednesday routine. Worried you may forget? If you’re signed up for the challenge, you’ll get an email! I will be posting them in the wee hours of Wednesday morning so no matter where you live, they’ll be in your inbox ready for your morning workout. And remember, if you ever have any questions you can always ask me in the comment box below or in the private Facebook group.

Each day you are required to warm up for 5 to 10 minutes with some light cardio exercise and cool down with a stretch! Don’t forget, your body will thank you!

Monday:

Total Workout Time: 60 minutes

We have some major toning to do today! Starting with your arms – complete the Angel Wings Workout from the 12 Days of Fitness Challenge. When you’re done, give your core some love with this 15-Minute Ab Routine. Add some extra fat burning with 30 minutes of steady state cardio (you can complete this after your strength training or split it up and do one workout in the morning and one in the evening!).

Tuesday:

Total Workout Time: 45 to 60 minutes

We’re focusing on your lower body today with the Ballet Booty & Thigh Workout. These moves burn good! Finish your workout with 20 to 30 minutes of calorie-busting HIIT. Get sweaty on the road, treadmill, elliptical, bike, or Stairmaster. Go all out for 30 seconds as hard/fast as you can and then take it down a notch for a 60-90 second active recovery. Or, complete a HIIT workout from Life in Spandex, find them all here!

What’s a week without some plyometric HIIT (High Intensity Interval Training)!? This stuff works! Warm up for 5 to 10 minutes with some light cardio and complete the Bounce Back HIIT Workout. Today, I want you to complete a longer stretch with this routine. Your muscles need some extra TLC after high-intensity work.

Friday:

Total Workout Time: 55 to 75 minutes

Let’s kick off the weekend with some butt kicking! 😉 Today’s workout is the Baby It’s Cold Outside Booty Workout paired with 30 to 40 minutes of steady state cardio. You can complete these workouts back to back or split them up and do one in the morning and one in the evening! I personally like to complete my cardio in the morning on an empty stomach when I split my workouts up. But find what works best for you!

Saturday:

Total Workout Time: 30 to 60 minutes

Today is you Free Workout Day! Take a class at your gym or local studio (I love Barre, TRX, Body Sculpt, Circuit, Spin, and Zumba classes!), go on a hike with friends, anything to get your heart rate up and muscles burning. Or, you can complete this total body workout!

Sunday:

It’s rest day! Progress is made during rest believe it or not! Without rest our muscles have a hard time strengthening and developing. So rest up love. If you’re feeling restless or really sore, complete this stretch routine. It’s relaxing and rejuvenating.

Take time tonight to reflect on the last three weeks. We only have one more left! Write down what worked for you and what didn’t to help you plan for the final stretch of the challenge.

Your FINAL Week 4 Schedule will be going live today so check your email! If you haven’t signed up for the Life in Spandex Shape Up Series, get on it! Sign up below to join the rest of the community and to receive your FREE Starter Booklet.

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!

Well that’s exciting stuff!!! when things get busy it’s ok to miss a few workouts. But sometimes you have to schedule it in to make sure you stay on top of it and don’t get too out of the habit. Can’t wait to see the ecourse!

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Meet Emily!

Hey there! I'm Emily, a certified personal trainer who loves my veggies as much as my chocolate. I'm your trainer when you need a good sweat, your friend when you need someone to tell you you’re beautiful, and your personal chef when you need some yummy and healthy meal options! Life in Spandex was created to help women find self-confidence in body, career, relationships, and mind!

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*As with any exercise program, you assume certain risks to your health and safety by following Life in Spandex. Any form of exercise can cause injuries if the exercises are performed incorrectly, and Life in Spandex/Emily Freeman is no exception. It is possible that you may become injured doing the exercises in this program, especially if they are done with poor form. Although thorough instruction is included on form for each exercise, realize that Life in Spandex (like any other exercise program) does involve a risk of injury. Emily cannot guarantee your results with Life in Spandex. It is possible that you will not lose fat, gain muscle, or get ab definition with this program. It is also possible that you will gain fat, lose muscle, and lose ab definition. Emily's story, and the stories of the clients you see on this page are real. However, it must be disclaimed that these testimonials are not claimed to represent typical results with the program. They are meant as a showcase of what the most motivated and dedicated clients can do with the program. Your results may vary, and you may not get the same results when using this program due to differences in your individual exercise history, genetics, and personal motivation. Emily is not a medical doctor or nutritionist. Her advice is not meant as a substitute for medical advice. Please consult your doctor before beginning any exercise or diet program. Please see our full legal disclaimer for more information on typical results, risks, and our full testimonials disclaimer: Disclaimer for typical results, testimonials, and risks.